Although your brain accounts for only 3% of your total body weight, it consumes a significant amount of energy. It is a complex organ that regulates memory, thought, emotions, touch, and all other bodily functions. These 7 essential nutrients are needed for a healthy brain.
1) Omega-3
Omega-3 fatty acids are required in your diet to promote and improve your cognitive performance. Consuming omega-3 fatty acids benefits not only general thinking and thought processing, but also remembering and learning. Omega-3 fatty acids are commonly found in fish, but they can also be found in walnuts, flax seeds, and chia seeds.
2) Iron
This essential mineral is involved in motor and cognitive development, as well as brain functions such as oxygen transportation, DNA synthesis, mitochondrial respiration, myelin synthesis, and neurotransmitter synthesis and metabolism. Meat, fish, poultry, fruits, vegetables, and nuts all contain iron.
Also Read: Seven Nutrients Vegans don’t get from Plants but are essential for Diet
3) B Vitamins
B vitamins can be included in your diet because they are responsible for mood and mental performance. This is another nutrient that has been linked to a lower risk of dementia due to its ability to improve memory. Vitamin B can also help with anxiety, depression, stress, migraines, PMS symptoms, and heart disease risk. There are numerous B vitamins that can be found in a variety of foods. Greens like kale and spinach, for example, contain folate (B9), and broccoli and cauliflower contain choline, which has been linked to brain development.
4) Lycopene
Lycopene is another important antioxidant that has been shown to protect against dementia, particularly Alzheimer's disease. Red fruits and vegetables like tomatoes, watermelon, bell peppers, and red carrots contain the carotenoid and carotene pigment lycopene.
5) Zinc
Zinc consumption is essential for improving memory and thinking ability. Zinc is found in a variety of foods, including pumpkin seeds, dark chocolate, potatoes, lamb, and seafood.
6) Vitamin E
Vitamin E is a powerful antioxidant that can slow or prevent cognitive decline and improve memory as the brain ages. Vitamin E is loaded in nuts, seeds, avocado, tofu, and green, leafy vegetables
7) Vitamin K
Vitamin K is required for optimal cognitive function and brain power. Vitamin K aids in bodily functions such as blood clotting, heart disease prevention, and bone formation. A lack of vitamin K is frequently associated with easy bruising. Broccoli, leafy greens like spinach and collard greens, basil, and even chilli powder contain vitamin K.
Nutrition is necessary for optimal brain function! Consult your doctor to learn more about how to improve your brain function in areas such as memory, attention, focus, and sleep.